Abduction and adduction of the arms in forearm support (flying arms) ► fly pillar bridge position

Individual work

Underarm support on two exercise balls lying next to each other, feet on the floor supported on your toes, roll the balls slightly outwards and back to the starting position (arms bent, elbows at shoulder height).

Attention:
Keep your back straight, elbows no further forward than shoulder height.

Lighten:
Roll the balls less far outwards (possibly just hold this position).

Harden:
Additional weight (on your back); unstable support for your legs.

2 exercise balls

1 weight vest/weight disc/sandbag ► to make the exercise more difficult (additional weight)
1 balance cushion/balance board ► to make the exercise more difficult (unstable base)